Transitioning from a bad indoor season to an amazing outdoor season

i hear a lot of excuses and whining, you should start by taking responsibility for your performances.

what is wrong with running long on sunday?

why would you take time off if you have only been running for a month?

do you know what is going to happen in 3 weeks of training? nothing.

you need to set your goals according to where you are and not get wrapped up in delusional thinking. sub 10:20 isn't going to happen this year, you will not be running your 2x your mile p.r. in two months.

get your butt out the door and start putting in some miles.

I guess im afraid of "burning out" and peaking very early in the season, maybe because our coaches are idiots and told me that. They say that running 7 days a week in the summer will lead to huge over training and since my times have sucked they don't take me seriously. What I need is ways to adapt their workouts/runs to help me more. Should I treat the less important meets as workouts, trying to negative split?

I wouldn't agree that you're not taking responsibility for your training, but lets get a few things straight:

There will be no "whipping yourself into shape" for something 3 weeks away. Doesn't work like that.

7 days a week during the summer, for someone your age, training age, and training history is excessive. It will burn you out, but maybe not the way you think it will.

Get over the concrete thing. Rotate your shoes well and it's a non-issue. I trained most of my career on concrete and had no issues getting better.

Relax. Seriously. Relax. Enjoy the process a bit. Enjoy being around your teammates. Try to enjoy the wisdom from your coaches. It will be okay.

Something longer on Sunday is fine. If you're going slowly, it'll be a different energy system. Will you feel like crap for part of it? Yeah, you just raced the day before. At the very least, you have to get out on Sunday for a bit to have a better workout on Monday.

Is it the best schedule? No. But most high school kids can handle 3 hard days a week. Your outdoor goals are not so ambitious that they can't happen.

My recommendation is to run as easy as you can on every day that isn't a workout or a race. Use your mental energy only on workout days and meet days, and try to take as much pressure off yourself as you can. You're only a sophomore, it'll get better.

I don't know. I was gonna give you a response but I kinda feel like your coach does; you suck.

If you really wanna get better you can though. Get through this year. Do what the coach tells you to do. You're getting good advice here. Go easy every run but work outs and practices and start doing easy long runs. But keep in mind that the long run should be around 20-30% of weekly image so you should be aiming for a 8-10 mile long run right now. Which should be good. every other day go easy, and don't be afraid to mix it up with cross training. I used to take the whole winter off and did cross country skiing I didn't run as long as we had enough snow to ski and came back refreshed and stronger for outdoor track season. Try wrestling or something next winter maybe indoor season sucks.

"3 days after I had my last race indoor where I shit the bed beyond belief and ran a 5:14, losing to a kid I beat all freshman year by 16 seconds..."

This sentence is wrong in so many ways. You can't do anything about the other guy. He didn't get sick for a month.

Your 5:14 was not a bad race in any way. You have no endurance yet still took 12 seconds off you PR this winter. You just couldn't race well as many times as you wanted to because you were sick.

Keep plugging away at 28-35 mpw with strides. That's enough for now, you can do more this summer. Go to bed early. You will certainly take another 12 seconds off your mile PR this spring.

There is nothing wrong with workouts M/W/F you just can't run yourself into the ground each time. Does your coach make you double? If not a single mile or 800m race really isn't that bad. If the coach says 400s between 70 and 72 seconds make sure you run half at 73 seconds and the other half at 72 seconds....

Good luck

Alright I'm just going to give you an average day in indoor track schedule to clear things up:

Mon workout- usually something short and sweet that is done with almost no recovery on 160m indoor track; 320m, 320m, 160m , 160m with 45 sec recovery on 32's and 30sec for the 16's. 1:30 recovery then repeat for a 2nd set

Tues- either 4-5 ridiculously slow 8:45pace with slow group or 6-8 mile run, starting out slowly 8:15 speeding up and doing the last 3 miles in around 7:20, 7:10 6:50. I went in slow group early on indoor but it became simply too slow so i went with fast guys later on.

Wed- Race/longer workout

Thurs- same as tues

Friday- 20 min jog, 20-50 min yoga

Sat- race

Sun- whatever you want

Should I go in the slower group tues/thurs if the 6-8 milers leave me out of breath kind-of badly (not tempo but hard effort)? Cross we did basically the same thing except larger volume of workouts and coach expected us to go out all races. Should I treat some races as workouts?

Try to get some kids to start a third group of runners on tues/thurs so you can get better training. At least do this at the beginning of outdoor until you get back into decent shape